1. food and drink
2. desserts and baking

LIVELIGHTER
SUMMER RECIPES
Supported by
To help you LiveLighter, we’ve
created a range of delicious
and healthy recipes.
Breakfast
For breakfast, lunch or dinner –
or if you’re looking for a healthy
snack – our LiveLighter recipes
are for you!
You can find even more recipes on our
website. Just visit livelighter.com.au
What is a serve?
Fruit
Raisin Toast with a Fruity Ricotta Topping 4
WINNER
Banana Berry Pikelets
5
Berry Bircher Muesli
6
Poached Egg with Asparagus
7
Fruits of the Forest Yoghurt Compote
8
A Vegie Barbie Brekky
9
WINNER OF THE SUMMER BBQ RECIPE COMPETITION
Lunch
Crunchy Salad Sandwich
10
Chicken and Coleslaw Sandwich
11
Roasted Pumpkin and Salad Sandwich 12
1 medium piece
(e.g. apple)
2 small pieces
(e.g. apricots)
1 cup chopped
or canned fruit
Vegetable
½ cup cooked
vegetable or cooked
legume
2
Dinner
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1 medium
potato
1 cup salad
vegetables
Basil Beef and Bean Stirfry
21
Grilled Chicken and
Noodle Lettuce Wraps
22
Warm Lemon Chicken Salad
24
Sweet and Sour Pork Kebabs
25
Steak Sandwich with
Caramelised Onions
26
Singapore Noodles
28
Grilled Salmon with Brown Rice Salad
29
Beef Fajitas
30
Pumpkin, Spinach and
Cheese Cannelloni
32
Spicy Bbq Fish with Mango Salad
33 FINALIST
FINALIST OF THE SUMMER BBQ RECIPE COMPETITION
Prawn and Avocado Rice Paper Rolls
13
Tandoori Chicken and Salad Wraps
14
Quick Chicken Pizza
15
Balsamic Beef Salad
16
Salad Nicoise
17
Zucchini Carpaccio
Rainbow Pasta Salad
18
FINALIST OF THE SUMMER BBQ RECIPE COMPETITION
Zucchini Slice
19
Corn Noodle Cakes
20
Snack
Thai Fish Cakes
34
Chargrilled Beef with
Avocado and Corn Salsa
36 FINALIST
FINALIST OF THE SUMMER BBQ RECIPE COMPETITION
37 FINALIST
Tropical Fruit Smoothie
38
Pine-Berry Frappe
39
Hummingbird Muffins
40
Dessert
Frozen Fruit Sorbet
41
Fruit Jellies
42
3
Breakfast
Breakfast
RAISIN TOAST WITH A
BANANA BERRY PIKELETS
FRUITY RICOTTA TOPPING
Ingredients
Method
▲ 4 slices raisin toast or fruit bread
Toast the slices of fruit bread. Mix ricotta
with honey or jam in a small bowl. Spread
toast with ricotta mixture and sprinkle with
cinnamon. Layer banana and strawberries
on top of toast and serve.
▲ ½ cup (100g) smooth low-fat ricotta
cheese
▲ 2 teaspoons honey or strawberry jam
(optional)
Preparation time: 10 minutes
▲ ½ teaspoon ground cinnamon (optional)
▲ 1 large banana, sliced
Preparation time: 5 minutes
▲ 125g strawberries, hulled and sliced
Cooking time: 1 minute
Cooking time: 20 minutes
Serves: 4
Serves: 2
Ingredients
▲ 2 ripe bananas, peeled
▲ 1½ cups wholemeal self-raising flour
▲ 1 tablespoon sugar
▲ 1¼ cups low-fat milk
▲ 1 teaspoon white vinegar
▲ 2 eggs, lightly beaten
▲ Olive or canola oil spray
▲ 1¼ cups (150g) blueberries, fresh or
frozen
▲ 1½ cups low-fat berry or vanilla yoghurt,
to serve
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Variation
▲ 2 cups quartered strawberries, banana
or blueberries, extra, to serve
Instead of using blueberries, press a thin
ring of peeled, cored apple into each
pikelet before flipping.
Method
Serve pikelets with low-fat berry or vanilla
fromage frais and sliced strawberries.
Mash the bananas with a fork in a large
bowl. Sift flour over bananas, adding the
remaining husk in the sieve to the bowl.
Add sugar and stir to combine. Add milk,
vinegar and eggs to the bowl. Mix until
combined. Spray a large non-stick frypan
4
with oil and place over medium heat. Place
2 tablespoons of batter evenly spaced
around the pan. Cook for 2 to 3 minutes
or until small bubbles appear on surface.
Top each pikelet with 6 blueberries then
carefully turn over. Brown on reverse
side for 1 minute or until cooked through.
Transfer to a plate and repeat with
remaining batter. Divide pikelets between
4 serving plates. To serve, layer with
spoonfuls of yoghurt and top with fresh fruit.
Serve as a snack, in a lunchbox or at
children’s parties.
5
Breakfast
Breakfast
BERRY BIRCHER MUESLI
POACHED EGG
WITH ASPARAGUS
Ingredients
Preparation time: 5 minutes
(+1 hour or overnight soaking)
▲ 2 cups rolled oats
Serves: 4
▲ 1 cup unsweetened apple juice
▲ ½ cup sultanas
▲ 1 cup water
▲ 2 apples, cored, coarsely grated with
skin on
▲
Preparation time: 10 minutes
Cooking time: 20 minutes
cup low fat natural yoghurt
Serves: 4
▲ 2 cups strawberries or other berries,
fresh or thawed from frozen
Method
Place oats, sultanas, juice and water in a
2-litre container with a lid. Mix to combine,
cover and refrigerate for at least an hour,
preferably overnight. Just before serving,
stir in apple and yoghurt and top with
berries.
Variation
Replace apple juice with unsweetened
orange or pineapple juice.
Replace sultanas with mixed dried fruit,
currants, diced dried apricot or figs.
Stir through a tablespoon of toasted nuts
such as almonds, pistachios or hazelnuts,
just before serving.
Top with passionfruit pulp and other
seasonal fruit including sliced bananas,
papaya or pear.
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Ingredients
▲
cup low-fat natural yoghurt
▲ 1 tablespoon lemon juice
▲ 2 teaspoons white vinegar
▲ 1 tablespoon chopped chives
▲ 2 bunches asparagus, ends trimmed
▲ 2 teaspoons white vinegar, extra
▲ 2 eggs, at room temperature
▲ 1 wholegrain English muffin, split
▲ ½ small avocado
▲ Freshly ground black pepper
▲ Chopped chives, extra, to serve
Method
To make dressing, combine yoghurt, lemon
juice, vinegar and chives in a small bowl.
Divide between two small bowls.
Fill a large, deep frypan with water and bring
to the boil. Add asparagus and simmer over
medium heat for 2 minutes or until bright green
and tender. Refresh in tap water, drain and
set aside. Bring frypan back to the boil and
add extra vinegar. Break an egg into a cup
or saucer. Keep water just simmering, then stir
in one direction to create a whirlpool. Tip egg
into the centre of the pan. Cook without stirring
for 2-3 minutes for a soft yolk or 3-4 minutes for
a firm-set yolk. Remove the cooked egg with a
slotted spoon and drain on a plate lined with
paper towels; cover to keep warm. Repeat with
remaining egg.
Toast English muffin and spread each half with
avocado. Place on a plate with asparagus
and dressing. Top muffin with poached egg,
season with black pepper and sprinkle with
extra chives. Serve immediately.
Variation
To poach eggs using a microwave, half fill a
coffee mug (or similar) with tap water and a
very small splash of white vinegar. Crack egg
into the mug, without breaking the yolk. Place
the mug in the microwave for 1 minute on
high. If you start to hear crackling/popping
noises, stop the microwave and check the egg
to see if it’s cooked. For a thoroughly cooked
egg, place in microwave for a further 30
seconds. Discard hot water and serve.
7
Breakfast
Breakfast
FRUITS OF THE FOREST
YOGHURT COMPOTE
Preparation time: 5 minutes
Cooking time: 5 minutes
Serves: 2
A VEGIE BARBIE BREKKY
Submitted by Judi Hannah of Fremantle
Ingredients
Method
▲ Olive or canola oil spray
Lightly spray the BBQ cooking plate with
oil and preheat. Cook the finely chopped
vegetables for 3-5 minutes or until tender.
Remove the vegetables and place into a
medium sized bowl. Leave to cool for 3
minutes. Add the lentils, egg and pepper.
Mix well. Using an egg ring, cut a hole
in each slice of bread. Place bread on
the cooking plate. Pour the egg mixture
into the holes of the bread. Cook for 2-3
minutes or until mixture begins to firm.
Turn bread over carefully and cook for
another 2 minutes. Remove and place
onto 2 plates. Top each slice of bread with
parsley and grilled tomatoes.
▲ 1 cup finely chopped vegetables (e.g.
spinach, onion, mushroom, capsicum)
▲ ½ cup cooked lentils, drained
▲ 1 egg, lightly beaten
Ingredients
▲ Freshly ground black pepper
▲ 1 cup (125g) frozen mixed berries or
blueberries
▲ 2 thick slices wholegrain bread
▲ Chopped parsley, to serve
▲ 250g punnet strawberries, hulled and
sliced
▲ 2 grilled tomatoes, to serve
▲ 1½ cups vanilla or berry low-fat yoghurt
▲ 3 tablespoons flaked almonds or roasted
almonds, roughly chopped
Method
WINNER
Preparation time: 10 minutes
Cooking time: 5 minutes
Serves: 2
Place mixed berries or blueberries into a
small saucepan and cook over medium
heat, gently stirring until berries soften,
approximately 3 to 4 minutes. Remove from
heat and stir through strawberries. Allow
to cool for at least 5 minutes, longer if
time permits. Divide half the berry mixture
between two glasses. Top with layers of
yoghurt, remaining berries then yoghurt.
Sprinkle almonds on top and serve.
Variation
Heat berries for 2 minutes once
strawberries have been added and
serve on 4 slices of raisin toast or
fruit bread.
This can also be served as a dessert,
presented in a decorative long-stemmed
glass.
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9
Lunch
Lunch
CRUNCHY SALAD SANDWICH
CHICKEN AND COLESLAW
SANDWICH
Ingredient
Method
▲ 1 cup (70g) grated green cabbage
In a medium sized bowl, mix green and
red cabbage, apple, carrot and coleslaw
dressing. Arrange shredded chicken on
two slices of bread and add the coleslaw
salad. Top with remaining bread and serve
immediately.
▲ 1 cup (70g) grated red cabbage
▲ 1 small green apple, cored and grated
▲ 1 small carrot, peeled and grated
▲ 2 tablespoons reduced-fat coleslaw
dressing
▲ 4 slices wholegrain bread
Variation
▲ 100g skinless cooked chicken breast,
shredded
Substitute apple with pineapple chunks.
For a chunkier salad, add 1 chopped
spring onion.
Preparation time: 10 minutes
Serves: 2
Preparation time: 10 minutes
Serves: 2
Ingredients
Method
▲ 1 avocado, peeled and stoned
Put the avocado in a small bowl and mash
well with a fork. Add lemon juice and mix
well. Spread avocado mix onto the slices
of bread. Top two slices of bread with
carrot, beetroot, lettuce, tomato and snow
pea sprouts. Top with remaining bread and
serve.
▲ 1 teaspoon lemon juice
▲ 4 slices wholegrain bread
▲ 1 small carrot, peeled and grated
▲ 1 small beetroot, washed and grated
▲ 1 lettuce leaf, shredded
▲ 1 medium tomato, cut into 4 slices
▲
10
cup snow pea sprouts
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11
Lunch
Lunch
PRAWN AND AVOCADO
ROASTED PUMPKIN
AND SALAD SANDWICH
Ingredients
Method
▲ 100g pumpkin, peeled and seeded
Preheat oven to 180°C (160°C fan forced).
Put pumpkin in a baking tray and roast for
10 minutes or until cooked. Remove from
oven and allow to cool for a few minutes.
Slice thinly and set aside. In a small bowl,
lightly mash the avocado with a fork.
Spread avocado onto 2 slices of bread. Top
the bread with carrot, lettuce and pumpkin.
Top with remaining slices of bread.
▲ ½ avocado, peeled and stoned
▲ 4 slices wholegrain bread
▲ 1 small carrot, peeled and grated
▲ 1 large iceberg lettuce leaf, cut into 4
pieces
Preparation time: 25 minutes
Serves: 2
RICE PAPER ROLLS
Preparation time: 30 minutes
Serves: 4
Hint
This is a good way of using leftover cold
pumpkin the next day.
Ingredients
▲ 50g packet rice vermicelli noodles
▲ 150g snow peas, ends removed
▲ 1 large avocado, peeled and stoned.
▲ 12 rice paper rounds (22cm)
▲ 18 cooked prawns, shelled, deveined
and cut in half lengthways
▲
cup mint leaves
▲
cup coriander leaves
▲ 1 large carrot, peeled and grated
▲
cup sweet chilli sauce
Method
Place noodles in a heatproof bowl. Cover
with boiling water and let stand for 5
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minutes. Drain and set aside. Meanwhile,
cook snow peas in a small saucepan of
boiling water for 1 minute. Refresh under
cold running water and drain well. Slice
snow peas and avocado lengthways into
thin strips. Divide filling ingredients evenly.
To make rolls:
Soak the rice paper in warm water until just
softened. Remove from the bowl and place
on a plate. Put 3 prawn halves into the
centre of the rice paper. Add a mint leaf,
coriander leaf, snow peas, avocado, carrot
and noodles. Fold over rice paper and
roll up, pressing edge to seal. Repeat with
remaining ingredients. Cut rolls in half and
serve with sweet chilli sauce.
13
Lunch
Lunch
TANDOORI CHICKEN
AND SALAD WRAPS
Ingredients
Method
▲ 2 skinless chicken breasts, trimmed of fat
(450g)
Preheat oven to 200°C (180°C fan forced).
Coat chicken in tandoori paste then place
in a medium baking dish or onto an
oven tray lined with baking paper. Bake
for 15-20 minutes until cooked through.
Once cool enough to handle, slice thinly.
Combine yoghurt with extra tandoori paste;
spread 2 teaspoons evenly on each wrap.
Layer equal amounts of chicken, cucumber,
capsicum and sprouts on one edge of each
wrap, top with a row of mint leaves. Roll up
tightly to enclose filling and cut in half.
▲ 1 tablespoon tandoori paste
▲ 2 tablespoons low-fat Greek yoghurt
▲ ¼ teaspoon tandoori paste, extra
▲ 4 wholegrain or reduced-fat soft wraps
(20cm)
▲ 2 Lebanese cucumbers, halved, sliced
into thin strips lengthways
▲ 1 small red capsicum, seeded and sliced
into thin strips
▲ 60g snow pea sprouts
▲ 20 mint leaves
Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4
Hint
Cover and refrigerate tandoori coated
chicken for as long as time permits, from
30 minutes to overnight.
QUICK CHICKEN PIZZA
Ingredients
▲ 1 thin 23cm pizza base (dinner plate size)
▲ 2 tablespoons salt-reduced tomato-based
pasta sauce or paste
▲ 1 cup (30g) baby spinach leaves
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 2
▲ ½ large red onion, peeled, finely sliced
and separated
▲ 100g cooked or BBQ chicken breast,
thinly sliced
▲ ½ small red capsicum, seeded and
sliced in thin strips
▲ 12 small whole or 6 large halved cherry
tomatoes
▲ ½ cup grated reduced-fat mozzarella
cheese
▲ Basil leaves, to serve
Method
Preheat oven to 220°C (200°C fan-forced).
Spread tomato paste evenly over pizza
base. Top with spinach leaves, sliced
onion, chicken, capsicum strips and cherry
tomatoes. Sprinkle with cheese and place
on a baking tray, pizza stone or wire rack.
Bake for 5 minutes until cheese is melted
then cover with foil to prevent burning. Bake
for a further 5 minutes until base is crisp.
Sprinkle with roughly torn basil leaves on
top to serve.
Hint
Use mini bases, pita or wholegrain English
muffins for individual pizzas.
Variation
For a Mediterranean chicken pizza add
drained fat-free sundried tomatoes, fat-free
marinated artichokes and eggplant.
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15
Lunch
Lunch
SALAD NICOISE
BALSAMIC BEEF SALAD
Ingredients
▲ 2 tablespoons balsamic vinegar
▲ 1 tablespoon wholegrain mustard
▲ 500g lean beef rump steak, trimmed
of fat
▲ 2 tablespoons freshly squeezed orange
juice
▲ 4 cups (150g) mixed salad or baby
spinach leaves
▲ 420g can no-added-salt cannellini
beans, drained
▲ 2 Lebanese cucumbers, sliced into half
moons
▲ ½ red onion, peeled and finely sliced
▲ ½ cup (80g) drained fat-free
semi-sundried tomatoes, chopped
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 4
Method
Combine balsamic vinegar and mustard
together in a cup. Pour half the mixture into
a non-metal dish. Add steaks, turning to
coat with the marinade. Add orange juice
to remaining vinegar mixture and set aside.
Spray a griddle or large non-stick frypan
with oil and place on medium to high heat.
Drain steaks well and discard marinade.
Grill for 3 minutes each side or until cooked
to your liking. Remove from heat, cover and
set aside to rest for 3 minutes before slicing
thinly. Meanwhile, place salad leaves,
beans, cucumber, onion and tomatoes in a
large bowl. Pour over orange juice dressing
and toss to combine. Top with steak and
serve immediately.
Hint
Cover and refrigerate beef for as long as
time permits, from 30 minutes to overnight.
Preparation time: 20 minutes
Cooking time: 16 minutes
Serves: 4
Ingredients
▲ 4 eggs
▲ 6 unpeeled baby potatoes, washed
(450g)
▲ 250g green beans, trimmed, cut into
3cm pieces
▲ 8 large cos lettuce leaves, roughly torn
or 150g small leaves
▲ 425g can no-added-salt tuna, drained
▲ 250g cherry tomatoes
▲ ½ cup (70g) small pitted black olives,
drained
▲ 1 tablespoon Dijon mustard
▲ 1½ tablespoons of lemon juice
Method
Place eggs in a small saucepan, cover with
water and bring to the boil. Simmer for 6
minutes, drain and refresh with cold water.
Once cool, peel eggs and cut into quarters.
Bring to the boil and simmer for 8 minutes.
Add green beans and simmer for a further
2 minutes until they are bright green and
potatoes are tender. Drain beans and
potatoes and refresh with cold water. Cut
potatoes in half and add to a large serving
bowl with lettuce, tuna, beans, tomatoes
and olives, topped with eggs. Mix mustard
with lemon juice and drizzle over salad.
Variation
Replace potatoes with a drained 425g can
of cannellini beans.
Substitute cos lettuce for mesculin, baby
spinach or butter lettuce leaves.
Replace tinned tuna with 350g fresh tuna
steaks. Cook in a frying pan over mediumhigh heat for 2-3 minutes each side or until
cooked to your liking. Rest for 5 minutes
then flake into large pieces and add to
salad.
Meanwhile, place potatoes in a mediumsized saucepan and cover with water.
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17
Lunch
Lunch
RAINBOW PASTA SALAD
ZUCCHINI SLICE
Ingredients
Method
▲ 5 eggs
Preheat oven to 200°C (180°C fan forced).
Whisk eggs in a medium jug, season with
black pepper and set aside. In a large
bowl combine remaining ingredients except
tomato. Add eggs and stir mixture until well
combined. Spray a large baking dish with oil.
Pour in zucchini mix and flatten with a spoon.
Cover with tomato slices arranged in a single
layer. Bake for 40-45 minutes or until firm and
golden brown. Rest in the pan for 10 minutes
before dividing into 6 pieces and cutting into
slices. Serve with a green side salad.
▲ Freshly ground black pepper
▲ 1 large zucchini, grated
▲ 400g peeled and grated carrot, sweet
potato or pumpkin
▲ 1½ cups drained canned corn kernels or
frozen peas
▲ 1 medium brown onion, peeled and diced
Preparation time: 15 minutes
▲ 2 teaspoons dried mixed herbs
Cooking time: 15 minutes
▲ ¾ cup wholemeal self-raising flour
Serves: 4
Ingredients
Method
▲ 300g green beans, ends trimmed, cut
into 3cm pieces
Bring a medium-sized saucepan of water
to the boil. Add beans and simmer for 2
minutes until they are bright green. Remove
beans with a slotted spoon and refresh
under cold water. Alternatively cook beans
in the microwave on HIGH (100%) for 2
minutes with a tablespoon of water in a
microwave-safe bowl. Add pasta to the
boiling water and cook according to packet
directions until just tender. Drain well and
add to a large serving bowl with drained
beans and remaining salad ingredients.
In a small jug, mix together dressing
ingredients then pour over salad. Toss until
well combined. Serve immediately or enjoy
cold the next day.
▲ 200g spiral or bowtie pasta (3 cups
cooked)
▲ 1x 420g can no-added-salt corn kernels,
drained
▲ 1x 420g can no-added-salt four bean
mix, drained
▲ 250g punnet cherry tomatoes, halved
▲ 1 medium red capsicum, seeded and cut
into thin 3cm strips
▲ ½ red onion, peeled and finely chopped
▲ ½ cup drained fat-free semi-sundried
tomatoes, chopped
▲ ½ cup flat-leaf parsley, finely chopped
▲ ½ cup basil leaves, shredded
Dressing
▲ 1½ tablespoons Dijon mustard
▲ ½ tablespoon honey
▲ ½ tablespoon white vinegar or white
wine vinegar
▲ ½ tablespoon water
18
▲ 1 cup reduced-fat grated cheddar cheese
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▲ Olive or canola oil spray
▲ 3 large tomatoes, thinly sliced (optional)
▲ Green side salad, to serve
Preparation time: 30 minutes
Cooking time: 45 minutes
Serves: 6
Variation
Substitute other vegetables including baby
spinach, cherry tomatoes, broccoli florets,
chopped asparagus or mushrooms, grated
parsnip or potato and add fresh parsley,
basil or dill.
Replace brown onion with chopped leek or
spring onions.
Variation
Replace tinned corn with kernels removed
from 1 fresh cob which has been steamed
or microwaved on HIGH (100% power) for
3 minutes.
Add a small chopped avocado just before
serving.
19
Lunch
Dinner
CORN NOODLE CAKES
Ingredients
Method
▲ 100g angel hair pasta or spaghettini,
broken into 5cm lengths
Add pasta to a medium pot of boiling
water. Cook for 6-8 minutes or according
to packet instructions. Drain then set aside
to cool. Meanwhile, whisk eggs in a large
bowl. Season with black pepper then mix
in creamed corn, kernels, spring onion,
capsicum, coriander and pasta. Spray a
large non-stick frypan with oil and place
on medium to high heat. Drop heaped
tablespoons of mixture evenly spread
around the pan. Cook for 2-3 minutes or
until golden and firm. Flip noodle cake and
brown on reverse side. Transfer to a plate
and repeat with remaining mixture. Serve
with sweet chilli sauce and salad or salsa,
if desired.
▲ 6 eggs
▲ Freshly ground black pepper
▲ 400g can creamed corn
▲ 400g can no-added-salt corn kernels,
drained
▲ 3 spring onions, including green tops,
chopped
▲ 1 small red capsicum, seeded and diced
▲ 1 cup (25g) chopped coriander, roots
removed
BASIL BEEF AND
BEAN STIRFRY
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4
Ingredients
Preparation time: 10 minutes
▲ Olive or canola oil spray
half the beef and stir-fry for 2 minutes over
high heat until browned. Set aside and
repeat with remaining beef. Spray pan with
oil, add beans and broccoli and stir-fry for
3 minutes, until tender. Add 2 tablespoons
water to the pan, cover and cook until
vegetables soften but remain bright green.
Add in corn, beef, soy and oyster sauces
and basil. Stir-fry until heated through.
Serve with steamed rice.
Cooking time: 25 minutes
▲ 200g green beans, edges trimmed, cut
into 5cm lengths
Hint
▲ Olive or canola oil spray
▲ 2 tablespoons sweet chilli sauce, to serve
▲ Homemade salsa (chopped tomatoes,
chilli and coriander) or mixed salad
leaves, to serve
Serves: 4
Hint
Egg rings can help mould your cakes into
shape.
▲ 2 cloves garlic, crushed
▲ 2 teaspoons grated ginger
▲ 1 tablespoon salt-reduced soy sauce
▲ Freshly ground black pepper
▲ 400g beef rump, trimmed of fat, sliced
thinly
▲ 1 broccoli, cut into florets
▲ 410g can baby corn spears, drained
▲ 1 tablespoon salt-reduced soy sauce,
extra
▲ 2 tablespoons oyster sauce
▲ ½ cup basil leaves, roughly torn
▲ 4 cups steamed rice (from 2 cups
uncooked rice), to serve
Method
Mix garlic, ginger and soy in a small bowl;
season with black pepper. Add beef, stir
to coat and set aside to marinate while
vegetables are prepared. Spray a non-stick
wok or large frypan with oil and heat. Add
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Cover dish, refrigerate and marinate beef
for as long as time permits, from 30 minutes
to overnight.
Variation
Substitute lean pork, skinless chicken
breasts, kangaroo steak or tofu for beef.
Vary vegetables to include any combination
of asparagus, bean sprouts, cabbage,
capsicum, carrots, cauliflower, celery, Chinese
vegetables, mushrooms, onion, spinach, snow
peas, water chestnuts and zucchini.
21
Dinner
GRILLED CHICKEN AND
NOODLE LETTUCE WRAPS
Preparation time: 25 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients
▲ 2 cloves garlic, peeled
▲ 2 coriander stalks and leaves, roots
discarded
▲
cup lime juice (juice of 2 limes)
▲
cup rice wine vinegar
Method
Place garlic, coriander, lime juice and vinegar
into a small food processor or blender and
puree until smooth. To make dipping sauce,
remove cup of mixture, stir in sweet chilli
sauce and set aside.
Add remaining coriander mixture to chicken
in a small bowl, stir to coat and set aside to
marinate. Place noodles in a large bowl and
cover with boiling water.
Meanwhile add curry paste to a small
saucepan on medium heat. Cook, stirring,
for 2 minutes until fragrant then turn to low
heat and add evaporated milk. Stir until curry
paste is mixed through, simmer for 1 minute,
then add drained noodles. Mix well and
remove from heat.
Spray a grill pan with oil and place on high
heat. Cook chicken for 2-3 minutes each side.
To serve, place a chicken tenderloin in a lettuce
leaf. Top with a spoonful of noodles, bean
sprouts, carrots, spring onions and sprinkle
with coriander. Spoon over ½ tablespoon of
dipping sauce and roll up to eat.
Hint
Cover and refrigerate marinated chicken for
as long as time permits, from 30 minutes to
overnight.
Place lettuce, noodles, chicken, other
vegetables and dipping sauce onto
separate serving plates and allow diners to
fill a leaf with some of each filling, roll into
a parcel and eat with their fingers.
▲ 2 tablespoons sweet chilli sauce
▲ 8 (300g) chicken tenderloins
▲ 125g dried rice vermicelli or bean
thread noodles
▲ 1 tablespoon red curry paste
▲ 375mL can coconut flavoured
evaporated milk
▲ Olive or canola oil spray
▲ 8 iceberg lettuce leaves
▲ 2 carrots, peeled and cut into
matchsticks
▲ 4 spring onions, chopped (including
green tops)
▲ 2 cups bean sprouts
▲ 1 cup chopped coriander, extra
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23
Dinner
Dinner
WARM LEMON
SWEET AND SOUR
CHICKEN SALAD
Preparation time: 25 minutes
Cooking time: 20 minutes
Serves: 4
PORK KEBABS
Ingredients
▲ 2 small (400g) skinned chicken breasts,
skinless, trimmed of fat
▲ Zest and juice of 1 lemon
▲ 3 teaspoons honey
Preparation time: 25 minutes
Cooking time: 10 minutes
Serves: 4
▲ 2 cloves garlic, crushed
Ingredients
▲ 4 tablespoons fresh thyme or oregano
leaves
▲ 1 tablespoon salt-reduced tomato sauce
▲ ½ teaspoon salt-reduced soy sauce
▲ ½ cup currants
▲ 1½ teaspoons white vinegar
▲ Freshly ground black pepper, to taste
▲ 400g pork fillet, trimmed of fat, cut into
2cm cubes
▲ 1 lemon, extra, thinly sliced
▲ 4 cups baby spinach leaves (120g)
▲ 2 carrots, peeled into long ribbons
▲ 4 spring onions, finely chopped
(including green tops)
Method
Preheat oven to 200°C (180°C fan forced).
In a small baking dish place chicken, zest
and lemon juice, honey, garlic, herbs,
currants and pepper. Toss chicken in
marinade to coat both sides then cover with
a layer of lemon slices. Bake covered in the
oven for 15-20 minutes until just cooked
through and chicken juices run clear. Discard
herbs, remove chicken to cool and reserve
pan juices. Meanwhile place spinach leaves,
carrot strips and spring onions in a large
serving bowl. Top with thinly sliced chicken,
lemon and pan juices. Serve immediately.
▲ ¼ fresh pineapple, peeled and cored,
cut into 2-3cm pieces
▲ 1 red capsicum, seeded, cut into 2-3cm
pieces
▲ 1 yellow capsicum, seeded, cut into
2-3cm pieces
▲ 1 zucchini, cut into 2-3cm pieces
▲ 1 red onion, peeled, cut into 2-3cm pieces
▲ 8 small button mushrooms
▲ 8 thick bamboo sticks
▲ Olive or canola oil spray
▲ 4 cups steamed rice (from 2 cups
uncooked rice), to serve
Method
Mix sauces and vinegar in a small bowl.
Add pork, stir to coat and set aside to
marinate. To prevent burning, cover skewers
in a shallow bowl with water. Preheat
barbecue grill on high heat. Thread pork
and vegetables alternately onto skewers,
ending with mushrooms.
Spray skewers with oil and barbecue each
side for 2 minutes until pork is cooked
through, basting kebabs with remaining
marinade occasionally. Transfer to plates
and serve with rice.
Hint
Cover and refrigerate marinated pork for
as long as time permits, from 30 minutes
to overnight. Skewered kebabs can be
prepared in advance and refrigerated until
ready to barbeque.
Variation
Replace fresh pineapple with pineapple
chunks canned in natural juice.
Hint
Cover and refrigerate marinated chicken for
as long as time permits, from 30 minutes to
overnight.
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25
Dinner
Dinner
STEAK SANDWICH WITH
CARAMELISED ONIONS
Ingredients
▲
cup low-fat mayonnaise
▲ 1 clove garlic, crushed
▲ Olive or canola oil spray
▲ 2 large red onions, peeled, halved and
thinly sliced
▲ 1 teaspoon brown sugar
▲ 1 teaspoon balsamic vinegar
▲ Freshly ground black pepper, to taste
▲ 4 large thin field mushrooms, stalk
removed (optional)
▲ 4 beef rump sandwich or minute steaks,
trimmed of fat (100g each)
▲ ¾ Turkish bread loaf or pide (300g)
▲ 6 pickled cucumbers or gherkins, sliced
thinly lengthways
▲ 425g can sliced beetroot, drained
▲ 2 tomatoes, thinly sliced
▲ 2 cups (80g) firmly packed rocket or
baby spinach leaves
Method
Mix mayonnaise and garlic together in a cup
and set aside. Spray a small non-stick frypan
with oil and place over medium heat. Add
onion and cook, stirring occasionally, for 7
minutes or until golden. Add the sugar and
vinegar and cook, stirring, for 2-3 minutes until
onion caramelises. Season with pepper and
set aside.
Meanwhile, preheat a barbecue grill or
griddle pan on high heat. Spray both sides
of mushrooms and steaks with oil and season
with pepper. Place mushrooms on grill and
cook for 3 minutes each side until cooked
through; set aside. Reheat grill, add steak and
cook for ½ to 1 minute each side, depending
on thickness and until cooked to your liking.
Transfer to a plate, cover to keep warm.
Cut bread crossways into 4 pieces then cut
each in half lengthways. Toast or grill both
sides of bread then spread mayonnaise on one
side of each slice. Place bread open-faced in
the centre of a serving plate.
Top the base with steak, mushroom, gherkin
and onion. To the bread top, add beetroot,
tomato and rocket or spinach leaves.
Carefully sandwich both bread halves
together and serve.
Variation
Replace canned beetroot with 1 large raw
beetroot, trimmed, peeled, coarsely grated.
Add a slice of fresh pineapple, barbequed for
1 to 2 minutes each side until golden.
Replace beef with halved skinless chicken
breast, 100g thin trimmed kangaroo steaks
or remove meat altogether for a vegetarian
option.
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4
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27
Dinner
Dinner
SINGAPORE NOODLES
Ingredients
Method
▲ 150g rice stick noodles or vermicelli
▲ 2 tablespoons oyster sauce
Place noodles in a large heatproof bowl
and cover with boiling water. Set aside for
5 minutes to soften, then drain well. Spray
a wok or large non-stick frypan with oil and
heat. Add half the egg and swirl to form a
thin omelette. Remove omelette from pan,
roll up and cut into thin slices. Set aside and
repeat with remaining egg. Spray pan with
oil and place on high heat. Stir-fry onion
until soft. Add garlic, chilli and curry powder
and cook, stirring for 1 minute or until
fragrant. Add cabbage, capsicum, carrots
and sauces. Cook until vegetables are just
tender. Stir through spring onions and bean
sprouts before adding noodles and egg.
Gently toss until well combined. Stir-fry
for 1-2 minutes or until heated through.
Divide among serving bowls and top with
coriander.
▲ 6 spring onions, thinly sliced diagonally
(include green tops)
Variation
▲ Olive or canola oil spray
▲ 4 eggs, lightly beaten
▲ 1 brown onion, peeled, cut into thin
wedges
▲ 2 cloves garlic, crushed
▲ 1 red chilli, seeded and finely chopped
(optional)
▲ 1 tablespoon curry powder
▲ 3 cups finely shredded Chinese cabbage
(wombok)
▲ 1 red capsicum, seeded, thinly sliced
▲ 2 carrots, peeled, thinly sliced diagonally
▲ 2 tablespoons kecap manis (sweet soy
sauce)
▲ 3 cups bean sprouts (250g)
▲ Coriander leaves to serve
Vary vegetables to include chopped snow
peas, asparagus, mushrooms, water chestnuts,
bok choy and/or other Asian greens.
Stir-fry 200g sliced skinless chicken breast,
pork fillet, peeled prawns or cubed tofu until
just cooked. Set aside then return to pan
with noodles.
GRILLED SALMON WITH
BROWN RICE SALAD
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4
Ingredients
Method
▲ 2 cups cooked brown rice (from 1 cup
uncooked rice)
In a large bowl, mix together cooked rice,
spring onions, capsicums, parsley and
currants. To make dressing, combine soy
sauce, vinegar, honey, sesame oil and lemon
juice in a cup. Pour over salad and stir through
well. Place a metal steamer into a large
saucepan with a few centimetres of water. Add
bok choy and bring to the boil. Steam with lid
on for 3 minutes or until tender. Meanwhile
heat a griddle, barbeque grill or large nonstick frypan on high. Lightly spray each side of
salmon with oil, season with pepper. Reduce
heat to medium and cook salmon for 3 minutes
each side until golden brown and just cooked.
Top rice salad with cashews then spoon onto
serving plates. Add bok choy and salmon
fillets; serve immediately.
▲ 6 spring onions, thinly sliced (include
green tops)
▲ 1 medium red capsicum, seeded and
finely diced
▲ 1 medium yellow capsicum, seeded and
finely diced
▲ ½ cup chopped parsley
▲ ½ cup currants
▲ 4x 100g salmon fillets
▲ Olive or canola oil spray
▲ 1 bunch bok choy, quartered
▲ ½ cup unsalted roasted cashews (70g),
roughly chopped, to serve
Dressing
▲ 1 tablespoon salt-reduced soy sauce
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4
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▲ 2 teaspoons balsamic vinegar
▲ 2 teaspoons honey
Hint
Bok choy can be microwaved in a covered
dish with a tablespoon of water on
HIGH/100% for 2-3 minutes until just cooked.
▲ 1 teaspoon sesame oil
▲ Juice of ½ a lemon
29
Dinner
Dinner
BEEF FAJITAS
Ingredients
▲ 300g lean beef rump steak, trimmed of
fat, thinly sliced
▲ 2 cloves garlic, crushed
▲ Juice of 1 small lemon or large lime
▲ ½ teaspoon smoked paprika
▲ 2 teaspoons ground cumin or ground
coriander
▲ Freshly ground black pepper
▲ 4 tomatoes, diced
▲ 1 bunch (35g) coriander, chopped, roots
removed
Method
▲ Olive or canola oil spray
▲ 1 large onion, peeled and sliced into
thin wedges
▲ 1 red capsicum, seeded and sliced into
strips
▲ 1 green capsicum, seeded and sliced
into strips
▲ 1 small zucchini, sliced into batons
▲ 2 tablespoons sweet chilli sauce
▲ 4 wholegrain, multigrain or reduced-fat
tortillas or soft wraps (20cm)
▲
cup extra light sour cream (optional)
In a small bowl, combine beef, garlic,
lemon or lime juice, smoked paprika, 1
teaspoon ground cumin or coriander and
season with pepper. Mix well and set aside
to marinate while vegetables are prepared.
Combine tomatoes and coriander in a
medium bowl and set aside.
Spray a wok or large non-stick frypan
with oil and heat. Stir-fry the beef in two
batches for 1-2 minutes each until brown
and just cooked, then remove from pan and
set aside. Spray pan with oil and return to
high heat. Stir-fry onion with remaining
teaspoon of cumin or coriander for 3
minutes. Add in capsicum and zucchini
and stir-fry vegetables until tender but still
firm and bright. Stir through sweet chilli
sauce and cooked beef then stir-fry until
heated through.
Heat tortillas in the microwave for
1 minute on HIGH, or according to
packet instructions.
To serve, top tortillas with beef stir-fry,
tomato-coriander mix and 2 teaspoons of
sour cream then roll up to enclose filling.
Variation
For added spice, stir-fry a chopped red
chilli with the onion.
For a vegetarian option, substitute beef for
2 cans of drained no-added-salt kidney
beans and serve with guacamole.
Replace beef with skinless chicken breasts,
pork fillet or peeled prawns.
Instead of marinating beef strips, marinade
whole steak then cook on an oiled grill
or barbeque until browned and cooked
medium. Cover, stand for 10 minutes then
thinly slice. Vegetables can be cooked on
a heated barbecue flat plate until browned
all over.
Hint
Cover bowl, refrigerate and marinate beef
for as long as time permits, from 30 minutes
to overnight.
Preparation time: 20 minutes
Cooking time: 10 minutes
Serves: 4
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31
Dinner
Dinner
PUMPKIN, SPINACH AND
SPICY BBQ FISH
CHEESE CANNELLONI
Ingredients
▲ 1kg Japanese, Kent or butternut pumpkin,
peeled and cut into 3cm chunks
▲ 250g frozen chopped spinach
▲ 500g reduced-fat ricotta or low-fat
creamed cottage cheese
▲ 2 cloves garlic, crushed
▲ 400g tinned chopped tomatoes
▲ 375g fresh lasagne sheets (10x16cm)
▲ ½ cup chopped basil
▲ 1 cup (130g) grated reduced-fat
mozzarella or cheddar cheese
Method
Preheat oven to 180°C (160°C fan forced).
Place frozen spinach into a microwave
safe bowl and cook on HIGH (100%) for
Preparation time: 30 minutes
Cooking time: 45 minutes
Serves: 8
3 minutes before setting aside. Steam or
microwave pumpkin with a bit of water for
10-15 minutes until tender. Squeeze handfuls
of cooked spinach to remove excess liquid
and add to a large bowl with garlic and
ricotta or cottage cheese. Drain and mash
cooked pumpkin. Add pumpkin to cheese
spinach mixture and stir to combine. Spread
1
3 cup of tinned tomatoes over the base of
a large 3cm deep rectangular 20x30cm
ovenproof dish. Spoon 1 3 cup of pumpkin
mixture lengthways into the middle of
each lasagne sheet and roll up to enclose.
Arrange cannelloni in a single layer close
together seam side down in the dish.
Sprinkle with basil, spread over remaining
tomatoes and top with cheese. Bake for 15
minutes, cover with foil to prevent burning
and cook for a further 15 minutes or until
tender. Serve with a green salad.
WITH MANGO SALAD
Submitted by Gemma
Oberholzer of Djugun
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4
Ingredients
▲ 4 barramundi fillets (each about 100g)
▲ 2 teaspoon ground coriander
▲ 1 teaspoon ground cumin
▲ 1 teaspoon ground turmeric
▲ 2 mangoes, peeled and cut along core
into two large cheeks
▲ Olive or canola oil spray
▲ 100g baby spinach leaves
▲ 1 avocado, peeled, seeded and diced
▲ ½ cup coriander leaves, chopped
▲ Juice of 1 lime
▲ ½ cup natural yoghurt
livelighter.com.au
coat. Preheat BBQ grill to high. Lightly spray
mango cheeks with oil. Cook until lightly
charred on each side and set aside. Lightly
spray the fish fillets with oil. Barbecue for 3-4
minutes on each side until cooked through.
For the salad, slice mango and combine in
a bowl with spinach, avocado, coriander
and lime juice. Serve fish with mango salad,
yoghurt and lemon wedges.
Hint
You can substitute the barramundi fillets for any
firm white fish such as snapper, hake, ling,
perch, mackerel, cod, seabass or coral trout.
▲ Lemon wedges to serve
A drained can of mango in juice can be
used instead of fresh mangoes.
Method
Bottled lime juice can also be used in place
of a fresh lime.
Add the ground coriander, ground cumin
and ground turmeric into a shallow dish
and mix well. Add fish fillets and turn to
32
FINALIST
33
Dinner
Dinner
THAI FISH CAKES
WITH CRUNCHY SALAD
Ingredients
Method
▲ 400g firm boneless white fish fillets,
roughly chopped
Place fish, garlic, coriander, curry paste,
juice and egg into a blender or food
processor. Process until the mixture is well
combined and is a smooth paste consistency.
Transfer to a large bowl with diced red
capsicum and the green beans. Mix until
well combined.
▲ 1 clove garlic, peeled and quartered
▲ 4 stems coriander, roots removed (50g
stems and leaves)
▲ 1 tablespoon red curry paste
▲ 1 tablespoon lemon or lime juice
▲ 1 egg
▲ 150g green beans, trimmed, cut into
1cm rounds
▲ ½ small red capsicum, seeded and
diced
With damp hands, using 2 tablespoons of
mixture at a time, shape mixture into 12
balls. Flatten into 1cm thick patties. Spray
a large non-stick frypan with oil and place
over medium heat. Place 6 fish cakes
evenly around the pan.
Cook for 3-4 minutes then flip and brown
on reverse side for a further 2-3 minutes until
cooked through. Transfer to a plate and
repeat with remaining mixture.
Begin to prepare salad by adding
remaining ½ red capsicum, thinly sliced, to
a large bowl. Using a teaspoon, discard
seeds from cucumber. Slice thinly on the
diagonal and add to capsicum along with
bean sprouts, extra coriander, mint and
chilli.
To make the dressing, combine extra juice,
sweet chilli and fish sauce in a cup and
pour over salad just before serving.
Divide fish cakes and salad among serving
plates. Serve with lemon or lime wedges, if
desired.
Hint
Fish cakes can be steamed in the
microwave rather than browned in a pan.
Place fish cakes around the outer edge of a
large microwave-safe plate lined with nonstick baking paper. Cook, uncovered, on
MEDIUM (50%) for 12-15 minutes or until
firm and cooked through.
Variation
Reduce red curry paste to ½ tablespoon for
a less spicy, child-friendly version.
Include other salad ingredients such as
sliced red or spring onion, snow pea
sprouts, halved cherry tomatoes, baby
spinach leaves or mixed salad greens.
Preparation time: 25 minutes
Cooking time: 15 minutes
Serves: 4
▲ Olive or canola oil spray
▲ Lemon or lime wedges, to serve
Salad
▲ ½ small red capsicum, seeded and thinly
sliced
▲ 1 continental or 2 large Lebanese
cucumbers, halved lengthways
▲ 2 cups bean sprouts
▲ 1 cup roughly chopped coriander, extra
▲ ½ cup fresh mint leaves, torn
▲ 1 long red chilli, seeded, thinly sliced
(optional)
▲ 1 tablespoon lemon or lime juice, extra
▲ 1 ½ tablespoons sweet chilli sauce
▲ 1 teaspoon fish sauce
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35
Dinner
FINALIST
Dinner
CHARGRILLED BEEF WITH
ZUCCHINI CARPACCIO
FINALIST
Submitted by Pip Laufmann of City Beach
AVOCADO AND CORN SALSA
Submitted by Donna Candy of The Vines
Ingredients
▲ 1 red capsicum, seeded and cut into
2cm pieces
▲ 1 large corn cob, husk intact
▲ ½ medium avocado, peeled, stoned
and chopped
▲ 2 tablespoon chopped coriander
▲ 2 teaspoon fresh lime juice
▲ 2x 110g rump steak trimmed of fat
▲ Olive or canola oil spray
▲ Freshly ground black pepper
▲ 1 lime, cut into wedges, to serve
Method
Preheat oven to 200°C (180°C fan forced).
Place capsicum on a non-stick baking
tray and roast for 10-15 minutes or until
tender. Microwave the corn cob in its husk
on HIGH (100%) for 3 minutes. Set aside
to cool slightly. Remove the husk and silk.
Cut kernels from the cob into a medium
sized bowl. Discard cob. For the salsa,
add capsicum, avocado, coriander and
lime juice to the corn. Preheat a grill pan or
heavy based frying pan over medium heat.
Spray the steaks with oil and season with
pepper. Cook steaks to your liking. Rest
for 2 minutes. Slice steak into strips. Divide
salsa between plates and top with the steak
slices. Serve with lime wedges.
Hint
Bottled lime juice can be used when fresh
limes are not available.
A drained can of no-salt-added corn
kernels, or frozen corn, can be used in
place of the fresh corn cob.
Ingredients
Variation
▲ 1kg green and yellow baby zucchini,
sliced into thin rounds (cutting on the
diagonal)
Substitute the baby zucchini for normal
zucchini, cut thinly.
▲ 3 tablespoon olive oil
▲ 2 lemons, zested and juiced
Preparation time: 10 minutes
▲ 1 tablespoon seeded mustard
Cooking time: 25 minutes
▲ Freshly ground black pepper
Serves: 2
▲ 100g flaked almonds, lightly toasted
▲ 1 bunch fresh mint, torn
For extra crunch, use slivered instead of
flaked almonds.
Bottled lemon juice can be used instead of
fresh.
Serving suggestion
Serve with grilled scallops.
Method
Place the yellow and green zucchini in
a bowl. Combine the oil, lemon juice,
lemon zest, mustard and pepper in a small
bowl. Mix well to make the dressing. Toss
the dressing gently through the zucchini,
ensuring it coats all the slices. Leave to
marinate for 10 minutes. When ready
to serve, spread the zucchini slices and
their dressing across a platter. Scatter with
almonds, mint and freshly ground pepper.
Serve immediately.
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Preparation time: 15 minutes
Serves: 2
37
Snack
Snack
TROPICAL FRUIT
SMOOTHIE
PINE-BERRY FRAPPE
Ingredients
Ingredients
Method
▲ ½ ripe banana, frozen, roughly
chopped
▲ 2 cups ice
▲ 1 mango cheek, frozen, roughly
chopped
▲ ½ cup pineapple pieces canned in
natural juice (fruit and juice)
Place ice, strawberries, pineapple, juices
and mint into a blender jug; blend until
smooth. Divide extra crushed ice between
2 glasses, pour over juice. Garnish with
mint leaves and serve immediately.
▲ ½ cup pineapple pieces canned in
natural juice (including juice)
▲ 1 cup low-fat milk
▲ Pulp of 1 passionfruit
Method
Place frozen fruit, pineapple and milk into
a blender jug; blend until smooth. Pour into
2 serving glasses. Spoon pulp of half a
passionfruit on top of each smoothie; serve
immediately.
▲ ½ punnet strawberries, (125g) hulled
▲ ½ cup no-added-sugar apple and
cranberry juice, chilled
▲ 8 mint leaves plus extra, to serve
▲ 1 cup crushed ice extra, to serve
Preparation time: 5 minutes
Serves: 2
Variation
Try a combination of different unsweetened
juices blended with fresh and frozen
fruits including raspberries, blueberries,
mango, canned or peeled fresh peach and
watermelon.
Variation
Add a few drops of coconut essence for a
‘pina colada’ flavour.
Include fruits such as frozen blueberries or
raspberries, strawberries and canned or
fresh peeled peaches, apricots or pears.
Replace ½ cup milk with 200mL tub low-fat
vanilla, mango or passionfruit flavoured
yoghurt.
Hint
Mango flesh and ripe peeled bananas
can be frozen in ziplock bags for use
in smoothies and fruit sorbet. Freeze for
several hours or overnight before blending.
Preparation time: 5 minutes
Serves: 2
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39
Snack
Dessert
HUMMINGBIRD MUFFINS
FROZEN FRUIT SORBET
Ingredients
Variation
▲ Banana sorbet – 3 ripe bananas, frozen
Add 1½ tablespoons cocoa to frozen
bananas for a chocolate flavouring.
▲ Blueberry sorbet – 1 cup frozen
blueberries, 1 ripe banana, frozen plus
2 tablespoons low-fat milk
▲ Mango sorbet – flesh of 1 mango,
frozen, plus juice of ½ lime
▲ Pineapple sorbet – 440g can crushed
pineapple in natural juice, frozen
▲ Tropical sorbet – ½x 440g can crushed
pineapple in natural juice, frozen plus
1 ripe banana, frozen and pulp of 1
passionfruit
Preparation time: 25 minutes
Method
Cooking time: 25 minutes
Serves: 18 regular or 30 mini-muffins
Ingredients
▲ 2 eggs
▲ ¼ cup caster sugar
▲ 200mL low fat vanilla yoghurt
▲ 1 teaspoon vanilla extract
▲ 2 cups mashed ripe bananas
(about 3 large)
▲ 440g can crushed pineapple in natural
juice
▲ 3 cups self raising flour
▲ 2 teaspoons ground cinnamon
▲ ¾ cup walnuts (18 halves)
▲ Olive or canola oil spray
Method
Preheat oven to 200°C (180°C fan forced).
Spray muffin tins with oil. In a large bowl,
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beat eggs and sugar together with an
electric mixer on high speed for 2 minutes
until light and creamy. Gently mix in
yoghurt, vanilla, bananas and pineapple
with juice. Sift flour and cinnamon onto
the batter then stir to combine but do not
over mix. Spoon mixture into prepared
muffin tins (¾ full) and top with a walnut
half. Bake mini-muffin tins for 20 minutes
and larger muffins for 25 minutes or until a
skewer inserted in centre comes out clean.
Cool in tins for 5 minutes then turn onto a
wire rack to cool completely.
Roughly chop frozen fruit and place in the
bowl of a food processor. Process until fruit
becomes granular. Scrape down sides of
bowl with a spatula and process again.
Repeat 4-5 times until fruit mixture is a
smooth, thick and creamy texture. Spoon
into bowls and serve immediately with fresh
fruit, if desired.
Fill the cavity of a seeded halved rockmelon
with sorbet. Freeze until solid then cut into
wedges to serve.
Hint
Sorbet can be frozen in an airtight
container; remove from freezer 30 minutes
before serving to soften.
Mango flesh and ripe peeled bananas
can be frozen individually in zip-lock bags
or plastic wrap for use in sorbet and fruit
smoothies. Freeze until solid for at least 4
hours or overnight before processing.
Preparation time: 5 minutes
Serves: 2
Variation
For a denser muffin, substitute 3 cups
of plain self-raising flour for 1½ cup
wholemeal self-raising flour and 1½ cup
plain self-raising flour.
41
Dessert
Kitchen Hints
FRUIT JELLIES
Ingredients
Method
Berry jellies
Place ½ cup juice and gelatine into a 1-litre
microwave safe jug. Microwave on HIGH
for 1 minute to boil and dissolve gelatine.
Mix well while pouring in remaining juice
and essence. Divide fruit among four 250mL
(1 cup) capacity serving glasses. Pour juice
over fruit and carefully stir with a teaspoon
to distribute fruit through jelly. Cover each
glass with plastic wrap and refrigerate for 4
hours or overnight until set.
▲ 2 cups no-added-sugar apple and
blackcurrant juice
▲ 3 teaspoons powdered gelatine
▲ ½ teaspoon rosewater essence (optional)
▲ 250g punnet strawberries, quartered or
300g frozen mixed berries or blueberries
Tropical fruit jellies
▲ 2 cups no-added-sugar apple juice
▲ 3 teaspoons powdered gelatine
▲ ½ teaspoon coconut essence (optional)
▲ 1 medium peach diced or ¾ cup canned
peaches in natural juice, drained
▲ 1 small banana, peeled and sliced
▲ ½ small mango, peeled, seeded and
diced
▲ Pulp of 2 passionfruit
Preparation time: 10 minutes
(and 4+hours setting time)
Serves: 4
Hint
These jellies are best made 6 to 8 hours
before serving. If left for more than 24 hours,
the fruit will begin to soften in the jelly.
Rosewater essence is found in baking aisle
of supermarket with other flavourings and
vanilla. It is inexpensive and adds a subtle
sophisticated ‘Turkish delight’ flavour.
Variation
Use any fruit you like in this recipe, except
pineapple, pawpaw or kiwifruit, which
contain an enzyme which may prevent the
gelatine from setting.
Temperature
Conversion Chart
The recipes in this book indicate oven
temperature expressed in degrees Celsius.
Measurements in this book refer to the
standard metric cup and spoon sets
approved by the Standards Association of
Australia. A basic metric cup set consists of
1 cup, ½ cup, 1 3 cup and ¼ cup sizes.
Celsius °C
Fahrenheit °F
160
325
180
375
Measurement
200
400
½ teaspoon
=
240
475
1 teaspoon
=
5mL
250
500
1 tablespoon
=
20mL
¼ cup
=
60mL
Abbreviations
=
milliltres (s)
g
=
gram (s)
2.5mL
cup
=
80mL
½ cup
=
125mL
1 cup
=
250mL
1
mL
Volume
3
Microwave
Microwave cooking times may vary
depending on the wattage of your
microwave. Follow the manufacturer's
directions.
For more information visit livelighter.com.au
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ACKNOWLEDGMENTS
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Recipe development and testing by Sonia White
Food photography by Simon Westlake, Illustrations
Food styling by Ursula Nairn
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OA004326
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